Daily 'Just Be' Morning Meditation
Try this quick "Just Be" morning meditation while enjoying your morning coffee or tea: (the whole thing should take 3-4 minutes)
Arrive
Feel the warmth of your cup in your hands. That warmth is real. You are here. That's all you need to notice right now. (approx. 1 minute)
Open
Take one easy breath, not a special one. Just the next one. Let your body settle. You're not preparing for anything. You're already here. (approx. 30 seconds)
Notice
What's present right now? Maybe a sound. A thought. A feeling in your chest. A to-do list already forming. Whatever it is, just notice it. You don't need to change it. (approx. 30 seconds)
Allow
Let everything be exactly as it is. If the mind is busy, that's welcome. If you feel calm, that's welcome. If something is bothering you, that's welcome too. Nothing needs to leave. (approx. 30 seconds)
Be
For just this moment, stop managing yourself. No fixing, improving or figuring out. Just a person, sitting, with a warm drink, being alive. That's enough. (approx. 30 seconds)
Rest
You're not doing this wrong. Whatever happened in the last two minutes, distraction, stillness, frustration, peace, all of it was the practice. All of it was right. (approx. 30 seconds)
Carry this with you.
Whatever arises today, in traffic, in meetings, in quiet moments, you can meet it the same way. Just let it be there.
You don't need to be good at this.
This practice is about learning to allow life to unfold naturally without constantly needing things to be different than they are. Try it tomorrow morning and every morning. Same time, same warmth, same you. That's the whole practice.
Arrive
Feel the warmth of your cup in your hands. That warmth is real. You are here. That's all you need to notice right now. (approx. 1 minute)
Open
Take one easy breath, not a special one. Just the next one. Let your body settle. You're not preparing for anything. You're already here. (approx. 30 seconds)
Notice
What's present right now? Maybe a sound. A thought. A feeling in your chest. A to-do list already forming. Whatever it is, just notice it. You don't need to change it. (approx. 30 seconds)
Allow
Let everything be exactly as it is. If the mind is busy, that's welcome. If you feel calm, that's welcome. If something is bothering you, that's welcome too. Nothing needs to leave. (approx. 30 seconds)
Be
For just this moment, stop managing yourself. No fixing, improving or figuring out. Just a person, sitting, with a warm drink, being alive. That's enough. (approx. 30 seconds)
Rest
You're not doing this wrong. Whatever happened in the last two minutes, distraction, stillness, frustration, peace, all of it was the practice. All of it was right. (approx. 30 seconds)
Carry this with you.
Whatever arises today, in traffic, in meetings, in quiet moments, you can meet it the same way. Just let it be there.
You don't need to be good at this.
This practice is about learning to allow life to unfold naturally without constantly needing things to be different than they are. Try it tomorrow morning and every morning. Same time, same warmth, same you. That's the whole practice.
